Name: Playbook - Dina Khoury - Pull-up 3-Step Progression
Uploaded: 2021-01-18T11:49:28.292Z
Duration: 45 min
Description: Pull-up 3-Step Progression

Target Areas:
Back*
Arms
Core

Master thy pull-up!

Beginners: 
Start with assistance machine and work your way into lowering the weight as you progress in your pull-up.

Progress to:
Strap a resistance band that you can loop on the pull-up bar. Put your foot in and the resistance will help guide your weight up.

Progress to:
Pull-up using just your body!

This machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. 
Start with 20 pounds less than you weigh, do a few reps to feel it out and adjust the weight accordingly. 
For instance, if you weigh 130 pounds, set the machine to 110 pounds.

Knees on pad, grab the handles and pull-up as high as you can.

Try to keep your shoulders down and back. Make sure your abs are engaged! Tighten up buttercup!

Work your way into lowering the weight as you progress in your pull-up.

Assisted pull-up on machine

Loop both ends of the resistance band around the bar, and tie each in a secure knot. 

Place the center of your dominant foot into the bottom of the band. 
Take hold of the pullup bar with an overhand grip, hands separated slightly wider than shoulder width.
Slide your shoulder blades down your back and engage your abdominal muscles. 
Engage your glutes and core so that your body stays stable to prevent swinging.
Pull your chin up toward the bar as your elbows bend.
Lower your body gradually, straightening your arms to return to starting position. 
Use the momentum of the band to immediately perform the next repetitions.

Pull-up using resistance band

Grab the pull-up bar with the palms facing forward. 
Hang on a bar with your hands more than shoulder width apart. Pull until the bar reaches chin level and then pause. Repeat.